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Tims Easy Plan To Get Jacked

by xavier A.
1 athletes joined

Program Description

1

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2025 04:12
  • Last Edited
    Feb 21, 2025 04:16
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Pull-Up (Assisted)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Push Up
3 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Pushdown Rope
3 Sets
10 Reps
-